The best easy bodyweight exercises to lose weight without signing up for an expensive gym membership

New Delhi: In this festive season, everyone is looking for ways and means to lose weight after partying, drinking and excessive alcohol consumption.

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Well, dieting, according to health experts, is not the only way to get rid of unwanted weight. Apart from dieting, exercising is one of the most popular strategies that people use as it burns calories, and this plays a major role in losing weight.

In addition, to help you lose weight, exercise has many other benefits, including improving your mood, strengthening your bones, and reducing your risk of many chronic diseases.

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Also, gyms are very expensive and take up a lot of your time. Hence, home workouts are a practical and reliable way to lose weight without any equipment. Many people who are against bodyweight exercises usually have the idea that you need weights and you can’t get a good workout without weights. Let’s break this myth.

There are some easy exercises and fun ways to de-puff and make you look leaner and leaner.

Walking

This ancient weight loss formula is not only results-oriented but also gets you into a certain routine, which is best for keeping you physically and mentally healthy.

Walking is a comfortable and easy way for beginners to get started without feeling overwhelmed or having to buy equipment. Walking, being a lower impact exercise that does not stress your joints.

According to Harvard Health, a 70 kg person can burn about 175 calories per 30 minutes of walking at a moderate pace of 6.4 km/h. The trick, health experts say, is to make walking part of your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, try walking for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of walking as you become more fit.

he ran

Running and jogging are the fastest ways to lose weight all over because these cardio activities help burn calories faster.

Although they look similar, Healthline says, running is generally slower than jogging. According to studies, jogging also helps burn visceral fat, also known as belly fat, faster. Experts say that belly fat if not taken care of can cause many chronic diseases such as heart disease and diabetes.

Jogging and running are both great exercises that can be done anywhere and are easy to incorporate into your weekly routine. Start with 20-30 minutes 3-4 times a week and then gradually progress.

weight training

Weight training is one of the most effective ways to lose weight fast. It burns calories, strengthens the muscles of the body, and helps you build strength, which raises your metabolism.

One study says that three months of weight training can lead to a 9 percent increase in metabolic rate among men, which is the equivalent of burning an extra 140 calories per day. Among women, the increase in metabolic rate can be about 4 percent or 50 extra calories per day.

According to Healthline, unlike other exercises, weight training helps you continue to burn calories even after you stop, compared to other exercises.

High intensity interval training

This type of exercise became popular during the Covid lockdown period when people around the world could not move outdoors. High-intensity interval training is a broad term for short periods of intense exercise that alternate with periods of recovery. Usually, an exercise that is performed during these last 10 or 30 minutes and can burn a lot of calories.

A study says, according to Healthline, that interval training burns 25-30 percent more calories per minute than other types of exercise, including weight training, cycling and treadmill running.

It is also effective in burning belly fat, which most people suffer from after celebrations and parties. Interval training can be easily incorporated into your daily routine by choosing a type of exercise that is done for short periods.

Not giving an opinion: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making any changes to your diet.

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